Qhov kev tawm dag zog tseem ceeb no hu ua quadruped:
- Pib ntawm koj txhais tes thiab hauv caug. …
- tsa koj sab caj npab tawm hauv pem teb thiab ncav mus tom ntej (B). …
- tsa koj txhais ceg tawm hauv pem teb (C). …
- Rau qhov kev sib tw ntxiv, tsa koj txhais caj npab thiab txhais ceg sab xis tib lub sijhawm (D).
quadruped ce zoo rau dab tsi?
Quadruped yog ib qho kev tawm dag zog zoo rau ntau yam. Muaj ntau yam txiaj ntsig - plab ua kom thiab tswj, lub duav thiab lub xub pwg disassociation, lub duav thiab lub xub pwg ruaj khov thiab lub zog, axial elongation, thiab hnyav hnyav los ntawm cov pob qij txha tsuas yog npe ob peb.
quadruped plank yog dab tsi?
Pib nyob rau hauv quadruped txoj hauj lwm, aligning lub duav nyob rau hauv lub hauv caug thiab lub xub pwg nyom ntawm dab teg. Tuav cov ntiv taw hauv qab, koom lub hauv paus thiab nqa ob lub hauv caug txog 2 ntiv tes tawm hauv pem teb. Nthuav sab xis sab nraub qaum, taw tes ntiv taw thiab lub duav mus rau hauv av. Rov qab mus rau qhov chaw thiab rov qab nrog sab laug ceg.
Dab tsi yog qhov txiaj ntsig ntawm kev tawm dag zog noog?
Cov noog aub tawm dag zog ua haujlwm erector spinae, rectus abdominis, thiab glutes Qhov no tso cai rau kev txav kom raug, tswj, thiab ruaj khov ntawm tag nrho lub cev. Nws yog ib qho kev tawm dag zog zoo tshaj plaws rau cov neeg uas tsis tshua muaj kev txhawj xeeb, suav nrog hypermobility, thiab nws tuaj yeem pab txhim kho qhov sib npaug thiab lub cev zoo.
10 hom kev tawm dag zog yog dab tsi?
Vim li cas 10 qhov kev tawm dag zog no yuav ua rau koj lub cev
- Lunges. Kev sib tw koj qhov sib npaug yog ib feem tseem ceeb ntawm kev ua haujlwm zoo sib xws. …
- Pushups. Poob thiab muab kuv 20! …
- Squats. …
- Sawv saum taub hau dumbbell presses. …
- Dumbbell kab. …
- Ib ceg ceg deadlifts. …
- Burpees. …
- Side planks.
